Monday
Mobility
Press Activation
2 Sets
10 Banded Single Arm Press
10 Banded Single Arm Row
10 Banded Power Position Press
Back Chain
10 Banded Hip Hinge
10 Banded OHS
10m + 10m Banded Lateral Walk
Shoulders
3 Sets
10 Half Strict Pull Ups
30″ Wall Plank
5 Hip to Bar
Core
30″ Hollow Hold
30″ Arch Hold
15 Hollow Body Rock
15 Arch Body Rock
Knee
2 Sets:
30″ Knee Out Rotation
10 Tip Toe Squat
10 Sumo Squat
Hip Engage
2 Sets
10 Banded Hip Hinge
10 Banded Med Ball Hip Hinge
10 Kneeling Hip Jump
General Warmup
2 Rounds For Quality
5 + 5 Single Kettlebell or Dumbbell Windmill
3 wall Climb
10 Goblet Sumo Squat
Specific Warmup
Single DB/KT Overhead Squat
– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 KT/DB Armbar
– 4+4 KT/DB Windmill
– 4+4KT/DB OHS
Burpees Box Jump Over
– 5 Box Jump & step down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 3 Starting from Full Arms plank position Box Jump & step Down
– 3 Starting from Full Arms plank position Push-ups + Box Jump & step Down
– 3 Starting from standing Position Burpees Box Jump and step down
– 3 Burpees Box Jump Over
Work Capacity
AMRAP 15′
15 + 15 Single Kettlebell Over Head Squat @24/16kg
15 Burpees Box Jump Over
15 Push Ups H/R
Cool Down
For Quality
2 Rounds
30″ Plank
30″ Plank Shoulders tap
Tuesday
Mobility
Back Chain
2 Sets
10 Banded Good Morning
10 Banded Single Leg Hip Hinge
10 Bird Dog Alt.
Shoulders
30″ 3 Position PVC Pass Trough
Scapula Pull
5 + 5 Mix Grip Scapula Pull
5 + 5 Mix Grip Half Pull Ups
5 Supine Grip Kipping
5 Hip to Bar
Hip
1′ Hip Rotation & Extension Alt.
Plyo
10 Air Squat Jump
10 High Jump
10 Stiff Leg Jump
10 Drop
10 Drop High Jump
Plyo
2 Sets
5 Drop Box
5 Drop Box High Jump
5 Drop Box Jump on Box
5 Drop Box Jump on High Box
General Warmup
3 Rounds For Quality
12 Cossack to Cossack
12 Lateral Step Over
10 Tall Clean
Specific Warmup
Heavy Squat Clean
– Yoga Barbell (power routine – clean):
3 Rounds of:
4 Clean Deadlift + 4 HangClean Pull + 4 Hang Power Clean @ empty Bar
– 8 Front Squat tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine – clean):
3 Rounds of:
1 Tall Clean + 1 Below the Knees Squat Clean + 1 Front Squat (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Clean Pull takedown + 1 Squat Clean + 1 Front Squat @1st Load
– Ramping
Work Capacity
Strength
In a 10′ time window find:
1RM Daily Squat Clean
Then For Time
21 – 15 – 9
Front Squat @50/60/70% of 1RM Daily Squat Clean
400m Run b/s
Cool Down
2 Rounds For Quality
1′ Down & Up
30″ Reverse Plank
Wednesday
Mobility
Shoudlers
Upper Body Mobility Routine
Shoulders 2
1′ PVC Pass Trough
1′ Facing Floor PVC Pass Trough
1′ PVC Trunk Rotation Over Head
1′ Reverse Grip Pass Trough
Back Chain
2 Sets
10 PVC Good Morning
10 Arch Body Rocks
10 + 10 Single Leg Deadlift
General Warmup
2 Rounds For Quality
10 Jumping Chin Ups
20 PVC Good Morning
30m Reverse Lunges
Specific Warmup
Rowing
– 10 Strokes only Arms;
– 10 Strokes only back and arms;
– 10 Strokes Legs, Back and arms;
– 40” try to keep 22 strokes/min under 2:00/2:10
Pull-ups
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Work Capacity
Team of 3 – For Time
Accumulate:
4k Row – Switch partners every 500m
While
Partner 2 – AMRAP “Cindy”
Partner 3 – Holding Double Kettlebell Suitcase – Heavy!!
Cool Down
2 Rounds For Quality
20 Sit Ups
12 Table Row Alt.
Thursday
Mobility
Upper Body Pull Activation
15 banded Face Pull
15 Banded Belly Pull
15 Banded Pull Down
15 Banded Triceps Pull Down
15 Banded Biceps Curl
Upper Body Activation Routine
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hip
T-Spine Activation
10 + 10 Elbow Lizard Chop
10 + 10 Lizard Trunk Rotation
10 + 10 Split Squat
10 + 10 Reverse Lunges
General Warmup
2 Sets For Quality
10 + 10 Banded OH Kang Squat
10m + 10m OH Banded Backward Walk
10 Banded Good Morning & OH
Specific Warmup
Back Squat (fast)
– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load
Double DB/KT Front Rack Lunges
– 5+5 Dumbbell or Kettlebell Tempo Split Squat Squat 1.3.1.1
– 6+6 alt. Lateral Lunges
– 4+4 alt. No walking Lunges
– 4+4 m. Front Rack Walking Lunges
Work Capacity
Strength
Every 2′ x 6 Sets perform:
8 Back Squat (From Rack) @50% 1RM
12 Single Kettlebell Romanian Deadlift – Go Heavy!!
Then
AMRAP 6′
80m Double Kettlebell or Dumbbell Front Rack Walking Lunges
20 Front Face Burpees Over Dumbbells or Kettlebell
Cool Down
3’ For Quality
200m Jog
30″ Bear Crawl
Friday
Mobility
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hollow Activation
– 20″ Hollow Hold
– 20″ Arch Hold
– 10″ Bar Hollow Hold
– 10″ Bar Arch Hold
– 10″ Stiff Leg Raises
Hip
2 Sets of:
12 Lateral Hip Rotation
12 Lateral Hip Rotation + Extension
12 Frog Position Foot Raises Alt.
Back Chain
2 Sets
5 Rounded Deadlift
5 Romanian Deadlift
5 Deadlift
Knee
10 + 10 Single leg Squat
10 Narrow Stance squat
10 + 10 Cossack Lunges
10 Deck Squat
Plyo
10 Drop
10 Drop Broad Jump
10 Drop High Jump
10 Drop High Jump + Broad Jump
General Warmup
3 Rounds For Quality
10 Snatch Hit Hip & High Pull
10 Snatch Hit Hip & Muscle Snatch
10 Snatch Hit Hip & Power Snatch + Over Head Squat
10 Snatch Hit Hip & Squat Snatch
Specific Warmup
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
– Ramping
Box Jump Over
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump Over and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jump Over Lteral- try Plyo if you can
Toes to Bar
– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on the Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 2′ Toes To Bar Trial
Work Capacity
Strength
In a 10′ time window find:
1RM Daily Over Head Squat (From Ground)
2′ Rest then
EMOM 12′
1) 6 Over Head Squat @60% Daily 1RM
2) 4 Box Jump Over + 4 Toes to Bar
Cool Down
2 Rounds For Quality
2′ Row
30″ Easy
30″ Medium
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
Shoulders
10 PVC Pass Trough
10 Banded Scapula Pull
10 + 10 Power Position Pall-off Press
Plyo
2 Sets
5 Down & Up High Jump
5 Down & Up Broad Jump
5 Down & Up Box Jump
Core
2 Sets of:
30″ Tuck Hold
20″ Hollow Hold
10″ Hand Stand Hold
Knee/Calves
2′ Kettlebell Knee Tilt Hold Alt.
Back Chain
2 Sets
10 Arch Body Rocks
10 + 10 Single Leg Deadlift
10 Banded Romanian Deadlift
General Warmup
For Quality
15 Step Up Over
12 Push Ups
15 Jefferson curl
Specific Warmup
Chest to Bar
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
– 2 x 3 Chest-to-Bar
Hang Squat Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Tall Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Squat Clean – 2” Stop in power Position
– Load Bar and ramping
Bar Muscle Ups
– kip
– 2×5 Bar Swing
– 2×3 Swing and Push yourself off the Bar – focus on eyes over bar and arms as stiff as possible
– 10 Stiff Arms PVC Banded Pull-down
– 4 Box Kip Jump and Muscle Ups – focus on put Bar on Belly and dip
– 4 Box Kip Jump and Muscle Ups – continuously, like touch&go
– 3 Banded Assisted BMU or 3 BMU
Hang Power Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Deep Hang Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Power Clean – 2” Stop in power Position
– Load Bar and ramping
Work Capacity
For Time
21 – 15 – 9
C2B
Hang Squat Clean @40/25kg
2′ rest
15 – 12 – 9
Bar Muscle Ups
Hang Power Clean @60/40kg
Cool Down
For Quality
20 Med Ball Turkish Sit Ups